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  6. Grape vs. Pumpkin seeds

Grape vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between grapes and pumpkin seeds

  • Grapes have more manganese and vitamin B6; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and phosphorus.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Pumpkin seeds have 3 times less vitamin B6 than grapes. Grapes have 0.11mg of vitamin B6, while pumpkin seeds have 0.037mg.
  • Grapes are lower in saturated fat.

Food types used in this article are Grapes, american type (slip skin), raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Grape vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +44.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +5140%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +381.2%
Contains more IronIron +1041.4%
Contains more CopperCopper +1625%
Contains more ZincZinc +25650%
Contains more PhosphorusPhosphorus +820%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape
Grape
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +170.6%
Contains more Vitamin B6Vitamin B6 +197.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +133.3%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B3 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Pumpkin seeds DV% diff.
Zinc 0.04mg 10.3mg 93%
Copper 0.04mg 0.69mg 72%
Fiber 0.9g 18.4g 70%
Magnesium 5mg 262mg 61%
Polyunsaturated fat 0.102g 8.844g 58%
Iron 0.29mg 3.31mg 38%
Protein 0.63g 18.55g 36%
Fats 0.35g 19.4g 29%
Potassium 191mg 919mg 21%
Calories 67kcal 446kcal 19%
Saturated fat 0.114g 3.67g 16%
Monounsaturated fat 0.014g 6.032g 15%
Vitamin K 14.6µg 12%
Carbs 17.15g 53.75g 12%
Phosphorus 10mg 92mg 12%
Manganese 0.718mg 0.496mg 10%
Vitamin B6 0.11mg 0.037mg 6%
Vitamin B1 0.092mg 0.034mg 5%
Vitamin C 4mg 0.3mg 4%
Calcium 14mg 55mg 4%
Vitamin E 0.19mg 1%
Folate 4µg 9µg 1%
Choline 5.6mg 1%
Vitamin B5 0.024mg 0.056mg 1%
Sodium 2mg 18mg 1%
Net carbs 16.25g 35.35g N/A
Sugar 16.25g N/A
Vitamin A 5µg 3µg 0%
Selenium 0.1µg 0%
Vitamin B2 0.057mg 0.052mg 0%
Vitamin B3 0.3mg 0.286mg 0%
Tryptophan 0.003mg 0.326mg 0%
Threonine 0.017mg 0.683mg 0%
Isoleucine 0.005mg 0.956mg 0%
Leucine 0.013mg 1.572mg 0%
Lysine 0.014mg 1.386mg 0%
Methionine 0.021mg 0.417mg 0%
Phenylalanine 0.013mg 0.924mg 0%
Valine 0.017mg 1.491mg 0%
Histidine 0.023mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1706.7%
Contains more ProteinProtein +2844.4%
Contains more FatsFats +5442.9%
Contains more CarbsCarbs +213.4%
Contains more OtherOther +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +42985.7%
Contains more Poly. FatPolyunsaturated fat +8570.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.